Tabata (12 mins.)
20s work / 10s rest

Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes total.

• 20s Jump Jack

• 20s Kettlebell Swings

There is no competitive score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while keeping your rep count exactly the same for every 20 second work window across the entire 12 minutes duration.

Scaling & Safety

• General Regressions: Shift Jump Jacks to a side-step option if your ankles or knees feel fatigued. Use a lighter weight on Kettlebell Swings to maintain a long, neutral spine.

• Pregnancy (Trimester 2 & 3): Take a broad stance on Kettlebell Swings to safely clear your pelvis and accommodate your bump. Change Jump Jacks to a low-impact step-out to remain well-balanced, and follow the talk test parameters.

• Postpartum: Ballistic hip extensions demand clean core pressure management. Coordinate a crisp, audible exhale as you snap your hips on Kettlebell Swings to safeguard your midline. Lower your dumbbell or kettlebell selection if you notice a heavy dragging feeling down below.